He’s a defense international affairs advisor by day, and a group fitness instructor at night. His passion for fitness began as a teen when he was faced with being overweight, which motivated him to change and adopt a fitness lifestyle focusing on helping others achieve their goals. He is certified to teach Spinning, Abs/Core, and Insanity.
How did you become an indoor cycling instructor?:
My motivation started back in 2009 when me and a former work colleague went to take classes during lunch time. I thought he could provide an even more intense, yet rewarding workout by incorporating techniques from my past military career and obtained my certification through Mad Dogg Athletics while they were in DC.
What do you see as the biggest fitness benefits of indoor cycling?:
I see indoor cycling as not just a bike ride, but a class where you have to motivate yourself to challenge your body that will produce results. Indoor cycling burns an average of 600-700 calories in a 45-minute workout. High intensity interval training is the best way to burn fat and extremely effective in transforming your physique. Additionally, indoor cycling promotes stronger cardiovascular endurance and encompasses a total body workout if you have limited time in your schedule.
What are the essential elements of a good indoor cycling class?:
Music that is high energy and has rhythm keeps the class focused. But the instructor also needs to be effective in how they motivate their students. Indoor cycling has often been perceived as just riding on a bike, listening to an instructor yell, and a mediocre playlist. You need a combination music, instructor, dynamic routines, rhythm and ability to push your students pass their comfort zone to produce results.
How do you curate playlists for class? Share one with us!:
My playlist usually entails looking at the Top 100 Billboard Songs and finding ones that work for cycling, but with an added twist, most of them will be a remixed version. One, the students can relate to the song, but two, it peaks their interest because it's a different version. My range of artists can go from Sia to Lady Gaga to Timbaland. I also take requests from students as well.
What is the biggest mistake you see cyclers make in class?:
Improper bike setup! I always ask if there are first-timers to indoor cycling because it's important to know how high your seat should be, length of extension to your legs, support to your back, etc. Who'd thought indoor cycling can be this complicated LOL.
Please offer advice for someone considering indoor cycling as a form of exercise. Any first class tips?:
Don't be afraid or intimidated. You're not the only one who is a novice rider in the class. You must mentally prepare yourself that you'll finish the class, no matter what level you're pushing at. The hard part is stepping your foot in the door, the ride itself is the easy part. Once you're in the zone, it'll be over before you know it.
Do you have an essential article of indoor cycling-related gear? What is it?:
Bike seats tend to be the biggest complaint for first-time riders, so I recommend padded bike shorts. Strong cross-trainer shoes for support on the pedals, or even better, purchase cycling shoes for better support.
Where/when can folks come take a class with you?:
For the Sep-Dec schedule, I am currently teaching at several Vida Fitness locations. Mondays, 600p @ City Vista; Tuesdays, 700p @ Metropole, Wednesdays, 530p @ Verizon Center. In addition to indoor cycling, I also teaching Vida HIIT (High Intensity Interval Training) on Thursdays, 630p @ Metropole.